This Mediterranean Tuna Salad is a unique twist on classic tuna salad! The perfect trio of canned tuna, crunchy vegetables and fresh herbs - all mixed with a simple lemon dressing & Greek yogurt to make it extra creamy! It's an easy and nutritious lunch ready in just 10 minutes.
As a dietitian, I get asked to share healthy lunch ideas quite a bit! This is one that you can meal prep ahead of time or make when you're in a time-pinch. 😊 So next time you want a quick lunch, use up that extra can of tuna you have in your pantry and make this Mediterranean Tuna Salad! Serve it with your favorite crackers, in a pita pocket with feta cheese, or on top of a bed of lettuce.
This was inspired by my Asian-Inspired Spicy Tuna Salad. I wanted to make something similar with Mediterranean flavors. If you're looking for a warm tuna recipes, try my Tuna Melt Wrap.
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Video of How to Make a Mediterranean Tuna Salad
If you're a visual person, here's a video of how to make this recipe that I hope is helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
Key Ingredients and Substitutions
This Mediterranean Tuna Salad recipe is made with simple ingredients. Below are some ingredient notes. Be sure to check the recipe card for the full recipe.
- Tuna - canned tuna is the main ingredient! Use whatever tuna is accessible for you. I like Safe Catch Tuna and Wild Planet Tuna. Both brands use high-quality tuna and contain lower mercury content than other tuna brands. Use whatever kind of tuna you like best - solid white albacore tuna or chunk light tuna packed in water or extra virgin olive oil. I personally use albacore packed in olive oil for this recipe.
- Fresh Vegetables - this recipe uses colorful and crunchy vegetables - English or Persian cucumbers, cherry tomatoes, celery and red onion. You can use shallot or green onions in place of red onions, and feel free to add red peppers or green bell peppers if you want more fresh veggies.
- Olives - briny kalamata olives or green manzanilla olives add saltiness and flavor. If you don't like olives, use briny capers instead or skip them altogether.
- Fresh Herbs - I like using fresh dill and fresh parsley. Fresh basil or fresh mint work here, too.
- Greek Yogurt - we replace mayo often found in traditional tuna salad to make this mayonnaise-free tuna salad creamy!
- Lemon Juice - freshly squeezed lemon juice adds a citrus flavor and vitamin C.
- Garlic Powder - an easy way to add more flavor.
- Salt & Black Pepper - to tie everything together.
- Extra Virgin Olive Oil - this is optional, but I highly suggest to add a Tablespoon or two of olive oil to add heart-healthy fatty acids and make it more moist if you aren't using tuna packed in olive oil.
How to Make Mediterranean Tuna Salad
Below are the instructions for how to make Mediterranean Tuna Salad with some visuals that I hope are helpful! Check out the recipe card at the bottom for the full recipe.
- Step 1 - Drain the tuna. Chop the vegetables and fresh herbs including the English cucumbers, fresh tomatoes, celery, red onion, fresh parsley, dill, and olives.
- Step 2 - Add the tuna, vegetables, herbs, and olives in a medium bowl. Add Greek yogurt, fresh lemon juice, garlic powder, salt, black pepper. Give it all a good stir.
Hint: Chop the veggies and olives ahead of time so everything is ready to throw together when lunchtime rolls around!
Dietitian Tip
Eating a balanced lunch that contains protein, complex carbohydrates, and healthy fats is a great way to ensure you feel satisfied! It can help decrease late afternoon cravings and also supports hormone health. I suggest pairing this high protein tuna salad with crackers, or serving it in a sandwich for a balanced meal!
Variations
The great thing about Mediterranean Tuna Salad is you can customize it to your taste! Below are some ideas, but feel free to get creative.
- Creamy Avocado Tuna Salad - add creaminess, extra fiber, and potassium by mixing in half of a mashed avocado.
- Fancy - Brighten up this recipe even more by adding a tablespoon or two of zippy apple cider vinegar or red wine vinegar, a teaspoon of lemon zest, and some dijon mustard. Add in a cup artichoke hearts and Greek feta!
- Spicy - add chili pepper flakes or sriracha to the mix if you like your tuna salad on the spicy side.
How to Serve Mediterranean Tuna Salad
- With Your Favorite Crackers or Chips - In my opinion, the best way to eat this tuna salad is with my favorite seed crackers from Mary's Gone Crackers or Wasa Crispbread.
- Tuna Salad Sandwich - add a couple of scoops of this healthy salad between two slices of bread and add your favorite sandwich fillings. Sourdough bread or pita bread are great options that pair well with the flavors in this tuna salad.
- Tuna Wraps - turn it into tuna wrap by adding it to a tortilla or pita wrap.
- Lettuce Wrap or on a Bed of Fresh Greens
- Mediterranean Tuna Pasta Salad - cook some of your favorite pasta and turn it into a pasta salad!
- White Bean Mediterranean Tuna Salad - add even more fiber and some plant protein with half cup or cup of garbanzo beans (chickpeas) or cannellini beans!
Storage
- Refrigerator - store leftover tuna salad in an airtight container in the fridge. Leftover tuna salad is good for 3-5 days.
Expert Tips
- If using tuna canned in water, add a tablespoon or two of extra virgin olive oil!
- Dice the veggies, herbs, and olives into small pieces.
- To make this recipe dairy-free, use half an avocado in place of Greek yogurt to make it creamy.
FAQ
While healthy means something different to everyone, this is a nutrient-rich option. Tuna is a lean protein, and a good source of EPA and DHA Omega-3 fatty acids that can help to lower cholesterol and support brain health. Tuna also provides iron, vitamin B6, vitamin D, and potassium. This recipe contains fiber for gut health from the vegetables, probiotics from the Greek yogurt, and vitamin C from the lemon juice.
Yes, canned tuna is pre-cooked.
You’ve probably heard that tuna is high in mercury which when consumed in large amounts can lead to health concerns. The Environmental Defense Fund (EDF) recommends having only one 3.5 ounce serving of light tuna per week. When it comes to which type of tuna is highest in mercury, the answer is albacore or “white” tuna. Skipjack and yellowfin tuna (both sometimes referred to as “light” tuna on the package) are lower in mercury.
In this recipe, Greek yogurt makes the tuna salad creamy. If you prefer, you can use sour cream or mayonnaise instead. If you want a dairy-free option, use half of an avocado!
This recipe calls for canned tuna! If you prefer a more delicate flavor and firmer texture that holds up well in tuna salad, use albacore. If you prefer a strong flavor and softer texture, use chunk light tuna. Either way, I suggest using tuna packed in olive oil for this recipe or adding a tablespoon or two of olive oil if you use tuna packed in water.
Related
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Perfect for Pairing
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I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram....I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian.
📖 Recipe
Quick Mediterranean Tuna Salad with No Mayo (Healthy)
Ingredients
- 2 cans tuna, 5 ounces each (283g)
- ¼ English cucumber, chopped or 1 Persian cucumber, about ½ cup chopped (80g)
- 10 cherry tomatoes, quartered about ¼ cup (80g)
- ¼ red onion, chopped about ¼ cup (40g)
- 1 stalk celery, chopped about ¼ cup (35g)
- 10 olives (kalamata or green manzanilla), chopped about ¼ cup (30g)
- ½ cup fresh parsley, chopped (30g)
- ¼ cup fresh dill, chopped (4g)
- 1 large lemon, juiced about ¼ cup lemon juice
- ½ cup plain Greek yogurt (113g)
- ½ teaspoon garlic powder (1.5g)
- ¼ teaspoon salt (1.5g), more to taste
- ⅛ teaspoon black pepper (0.3g), more to taste
- 1 tablespoon extra-virgin olive oil (15ml) optional, but suggested especially if not using tuna packed in olive oil.
Instructions
- Drain the tuna. Chop the vegetables and fresh herbs including the English cucumbers, celery, fresh tomatoes, red onion, fresh parsley, dill, and olives.
- Add the tuna, vegetables, herbs, and olives in a medium bowl. Add Greek yogurt, fresh lemon juice, garlic powder, salt, black pepper. Give it all a good stir.
Video
Notes
- If using tuna canned in water, add a tablespoon or two of extra virgin olive oil!
- Dice the crunchy veggies, herbs, and olives into small pieces.
- To make this recipe dairy-free, use half an avocado in place of Greek yogurt to make it creamy.
Sandi
I wish you had the nutritional breakdown for this recipe.
Mallory
Hi Sandi! Thank you so much for your feedback! I just added the nutrition information. This makes 2 large servings or 4 smaller servings. I added the nutrition for the larger serving size (half of the recipe)! I hope that helps and hope you enjoy the recipe and have a great day! -Mallory
Batura otara
Haven't made it yet but it sounds fabulous. Looking forward to making it.
Mallory
Hi Batura, thank you so much for taking time to comment!! I hope you enjoy the recipe when you get a chance to make it!! Hope you have a great day!
Thank you again,
Mallory
Daree
Wow! Just, wow! This is so good. I didn’t even have tomatoes or cucumbers I could spare, but I had everything else. I can’t wait to get to the store to get tomatoes and cucumbers to make this again. I made this on a whim. My new favorite way to eat tuna!
Mallory
Hi Daree! Thank you SO much for taking time to comment!! I am so happy to hear that you enjoy the recipe!I hope that you have a great day!
Thank you again,
Mallory
Susan
Another wonderful salad that uses Greek yogurt instead of mayo. Had everything on hand and love the flavors that come together making it very tasty. Will be making it often. Thank You
Mallory
Hi Susan, Thank you so much for taking time to leave a comment! I'm so happy to hear that you liked this tuna salad - it's one I make often too! Have a wonderful day and thank you again. -Mallory